66 JANUARY/FEBRUARY 2017 Diabetes Forecast | diabetesforecast.org/recipes
SERVES 4 (with le;overs for the
SERVING SIZE: 3 oz ;
PREPARATION TIME: 15 minutes
COOKING TIME: 50 minutes
Nonstick cooking spray
1 (4-lb) roasting chicken
2 small lemons
3 Tbsp plus 2 tsp olive oil,
1. Preheat the oven to 450° F. Coat a
½ unpeeled garlic bulb, broken
½ tsp kosher salt
½ tsp freshly ground
baking pan with cooking spray.
2. Remove any giblets from the
chicken and discard; rinse the chicken
and pat dry.
3. Cut the lemons in half crosswise.
Squeeze the juice from the lemons
into a small bowl or measuring cup.
Add 3 Tbsp of the oil to the lemon
juice. Set aside.
4. Add the garlic cloves and squeezed
lemons to the cavity of the chicken.
Tie the chicken with food-safe string
to close the cavity. Rub the remaining
2 tsp of olive oil over the chicken.
Sprinkle the chicken with the salt and
pepper. Place the chicken, breast side
down, in the prepared roasting pan.
Pour ; of the lemon-oil mixture over
5. Roast the chicken for 35 minutes,
until golden brown. Reduce the heat
to 375° F and baste with ; more of
the lemon-oil mixture. Turn the
chicken so it is breast side up and
baste with the remaining ; of the
lemon-oil mixture. Continue to roast
the chicken for 15 to 30 minutes, until
cooked through and an internal
temperature reaches 165° F. If
necessary, tent with foil during
roasting to prevent over-browning.
With one shopping list, make two delicious
chicken dishes. The ;rst recipe is for a classic
roasted chicken, ;avored with lemon and garlic.
The second is a tasty chicken salad that’s a snap to
prepare. —Robyn Webb, MS, LN
6. Remove the chicken from the oven.
Tent with foil and let the chicken rest
for 20 minutes before carving.
Remove the garlic and lemons from
the cavity. Slice the chicken,
discarding skin and bones. Reserve
1 lb cooked chicken.*
*Place in a tightly sealed container
and refrigerate for the next recipe.
Per Ser;ing: Calories 170, Total
Fat 7;g (Sat. Fat 1. 9;g), Cholesterol
75;mg, Sodium 80;mg, Potassium
210;mg, Total Carbohydrate 0;g
(Fiber 0;g, Sugars 0;g), Protein 25;g,
Choices: Lean Protein 4
Infuse water with two or three slices of orange so that it becomes ;avorful—the amount
of calories is really minimal. —Lorena Drago, MS, RD, CDE, CDN